Welcome back to our weight loss journey. Today's focus is on the importance of movement and how it can transform our health. I shared a story about a patient who, with a simple pinky promise, started walking to the end of her driveway and back each day. This small step led to her walking around the block, losing 60 pounds, embracing a whole food plant-based diet, and reversing her diabetes.

We discussed how changing our self-talk from "I can't" to "I can" is crucial. This challenge includes journaling prompts to help you explore any resistance you might feel towards daily activities.

Today's challenge is a morning walk. Morning walks can set a positive tone for the day, boost metabolism, improve insulin sensitivity, and enhance mental health. Establishing a walking routine can also serve as an anchor for other healthy habits.

I also touched on the benefits of resistance training and how anchoring new habits to existing routines can lead to significant health improvements, as seen with another patient who progressed from two push-ups a day to 60.

Remember, walking is not just about weight loss; it's about improving muscle and bone health too. Choose a time that works for you, set a brisk pace, stay hydrated, and wear comfortable gear. If walking isn't your preference, find another form of movement that you enjoy.

Lastly, I provided journal prompts to reflect on your emotions before, during, and after your walk, any barriers to exercise, and alternative exercise preferences.

Don't forget to download the PDF and journal from DrMarvis.com to keep track of your progress. Weight loss is a byproduct of these small, consistent changes. I hope today's insights inspire you to continue on this path to better health.

See you tomorrow for day four of our challenge!

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